NOVEMBER 2016 MIAMI for web
Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
#EXPRESSNEVERSUPPRESS
The Curl Experts<br />
BY CHADWICK & IGOR<br />
WHAT MAKES OUIDAD SALON UNIQUE?<br />
Chadwick: We know and understand curls. We have put a great deal of time and ef<strong>for</strong>t<br />
into working with all types of curls and have developed techniques that offer solutions<br />
to the challenges of naturally curly hair. Our salon is a haven <strong>for</strong> those who are blessed<br />
with naturally curly hair. After just one visit it becomes obvious that we are addressing<br />
the needs of curls and then bringing them to life. Because we address four curl types<br />
we can customize services that offer solutions to even the trickiest head of curls where<br />
sometimes 3 or 4 curl types live together on one head of hair.<br />
What will a client experience at the salon on a typical visit? Most individuals with<br />
curly hair are either nervous or have anxiety about visiting a salon. We want to give<br />
them a place where they can be heard and understood. A thorough consultation will<br />
be rendered and a plan created so that a beautiful head of curls is the destination. Our<br />
guests will recieve luxurious shampooing and conditions treatments specially <strong>for</strong>mulated<br />
<strong>for</strong> their unique head of curls. You will receive a prescriptive at home regime and be<br />
taught how to properly care <strong>for</strong> and maintain your look. We want our clients to be<br />
empowered when it comes to her curls.<br />
WHAT ARE TWO WAYS A GIRL CAN CHANGE UP HER CURLS<br />
Chadwick: Currently one of the hottest coloring techniques we offer is Color Melting.<br />
This technique seamlessly blends multiple tones together on a head of curls creating<br />
a melting effect that is stunning. Not ready to shampoo yet? Let us teach you how to<br />
build out your look and keep going about your day with out having to shampoo and<br />
start over. We also offer styling techniques that help to elongate curls.<br />
Visit us at chadwickandigor.com and on Facebook<br />
<strong>for</strong> updates on the salon grand opening.<br />
Chadwick Pendley<br />
is a Master Artistic<br />
Educator of Ouidad.<br />
He is a recognized<br />
expert in the art of<br />
creating beautiful hair.<br />
His innate approach<br />
to hairstyling is<br />
solidly rooted in his precision cutting<br />
expertise and rich knowledge of state-ofthe<br />
art styling skills <strong>for</strong> all types of hair. He<br />
constantly pushes the boundaries of his art.<br />
Born in Brazil, Igor<br />
Araujo brings the<br />
passion, energy and<br />
zest <strong>for</strong> life of that<br />
cultural region to his<br />
work. Igor gravitated<br />
toward hair coloring<br />
from an early age. He<br />
is both a Ouidad Certified Stylist, highly<br />
knowledgeable about the sculpture of curly<br />
hair, and a Goldwell Technical Artist, always<br />
raising the bar of his color skills <strong>for</strong> the<br />
world’s premier maker of color products.<br />
3530 N. Federal HWY Fort Lauderdale, FL. 33308 • 954.613.0405
Claudia Portillo<br />
Editor in Chief<br />
PUBLISHER<br />
EDITOR IN CHIEF<br />
MARKETING DIRECTOR<br />
COPY EDITOR<br />
ASSISTANT COPY EDITOR<br />
WEBSITE DIRECTOR<br />
ART AND DESIGN<br />
SOCIAL MEDIA DIRECTOR<br />
PHOTOGRAPHY<br />
CONTRIBUTING WRITERS<br />
Mauricio Portillo<br />
Claudia Portillo<br />
Arnaldo Del Valle<br />
Lora Incardona<br />
Andres Portillo<br />
Maria Alejandra Wehdeking<br />
Carolina Pedraza<br />
Maria Alejandra Wehdeking<br />
Kiko Ricote<br />
Dr. Ruben Valdes, DC<br />
Jose D Bejarano MD, FHM .<br />
Meg Meeker, MD<br />
Rubén Valdes<br />
Rubel Shelly<br />
Ava Mallory<br />
Sarah May Bates<br />
Allie Casazza<br />
Sassi Swanson<br />
Sylvia Morales<br />
Maydeline Moreno<br />
Gloria Cabral<br />
Ava Mallory<br />
Alliance For a Healthier<br />
Generation<br />
healthy magazine is a free monthly publication. All contents are<br />
protected by copyright and may not be reproduced without written<br />
consent from the publisher. The material in this magazine is intended<br />
to be of general in<strong>for</strong>mational use and is not intended to constitute<br />
medical advice, probable diagnosis, or recommended treatments.<br />
healthy magazine and its contributors accept no responsibility <strong>for</strong><br />
inaccuracies, and the advertiser is solely responsible <strong>for</strong> ad content and<br />
holds publisher harmless from any error.<br />
/HEALTHYMAGAZINE /HEALTHYMAGAZINEONLINE<br />
@HEALTHYVALLEY<br />
/ HEALTHYMAG08<br />
With the advent of an incredible new month, comes another<br />
spectacular edition.<br />
The leaves will soon change in some parts of the country. I’ve come<br />
to learn there is joy in every season, no matter where we are on the<br />
globe. Autumn promises chilly days and even cooler nights. During<br />
the day, the sunshine begins to fade and warm summer festivities give<br />
way to cooler fall delights. Somewhere along the way, many of us will<br />
revel in the cool temps and snuggle in <strong>for</strong> a long night’s sleep; perhaps<br />
sleeping in a time or two as the season takes hold. Although we locals<br />
won’t experience the turning of the leaves or the cascade of orange<br />
and red leaves that will blanket the ground, we will notice that our<br />
days will start to slip away earlier and night will fall far be<strong>for</strong>e we’re<br />
ready to end our days. The new season carries with it a promise of<br />
something better down the road, something that will warm our hearts<br />
and soothe our souls.<br />
While I’ve continued my health journey, I’ve made some amazing<br />
discoveries that I can’t wait to share with you soon. This month<br />
has been chock-full of wonderful surprises and great adventures.<br />
I’ve met some truly incredible people who have helped make this<br />
issue a rousing success. We’ve also welcomed new writers into<br />
our wonderfully talented team. Their talent is beyond measure.<br />
Their ability to share their talents and a lifetime of experiences has<br />
undoubtedly made a difference in our lives and I’m confident they will<br />
have a great impact on your life too.<br />
Passion has been a vital component in the success of both Anna<br />
Hochkammer and Dr. Rubén Valdes, our interviewees this month.<br />
Their unfettering resolve to impact lives in a positive way is a true<br />
testament to the power of humanity and the strength of their spirits.<br />
No matter our age or profession, health and beauty should be<br />
subjects we approach with vigor and enthusiasm. I know <strong>for</strong> myself,<br />
I’ve not made either as enjoyable as I should have. I’ve concluded that<br />
most health and beauty articles focus on the superficial, choosing<br />
to showcase celebrities and their armies of assistants. I’ve decided<br />
to go a different route. Instead of speaking of celebrities or other<br />
unattainable figures, I’ve chosen to feature a monthly article that<br />
highlights beauty treatments with a more conventional lifestyle<br />
surrounding them. Everyone should be able to celebrate health and<br />
beauty and enjoy the benefits of living a happy and healthy life.<br />
Wishing you all a healthy autumn and a Happy Thanksgiving!<br />
cportillo@healthymagazine.com<br />
Contact@HealthyMagazine.com / 1172 South Dixie Hwy Ste. 191 Coral Gables FL 33146 United States / PH 305-395-4554 / www.HealthyMagazine.com
EDITORIAL<br />
CONTENT<br />
ISSUE 42<br />
7.<br />
11.<br />
14.<br />
HEALTHY KIDS<br />
HOW TO FIND THE BEST<br />
PEDIATRICIAN<br />
IS YOUR CHILD DEPRESSED?<br />
7 LIFE-CHANGING THINGS I<br />
LEARNED FROM 30 DAYS OF NO<br />
YELLING<br />
HEALTHY BODY, MIND & SOUL<br />
14.<br />
16.<br />
18.<br />
20.<br />
22.<br />
24.<br />
MAKING THE HOLIDAYS A TIME FOR HEALTHY CELEBRATION<br />
WE ARE CHANGING THE FACE OF HEALTHCARE AN INTERVIEW<br />
WITH DR. RUBEN VALDES, DC<br />
IN LIVING COLOR: THE PATH TO A REWARDING LIFE<br />
THE SCORNED VIRTUE<br />
ANNA HOCHKAMMER PINECREST'S CRUSADER<br />
IS TYPE 2 DIABETES REVERSIBLE & PREVENTABLE?<br />
FITNESS & BEAUTY<br />
28.<br />
30.<br />
THINK AGE SPOTS ARE<br />
PERMANENT? AN IPL<br />
TREATMENT MAY BE ALL YOU<br />
NEED.<br />
TIE ME UP, PLEASE.<br />
34.<br />
HEALTHY FOOD<br />
REAL FOOD, NOT JUNK FOOD<br />
36.<br />
ROASTED PUMPKIN RISOTTO<br />
WITH A SALTY PARSLEY-WALNUT<br />
CRUST<br />
Contact@HealthyMagazine.com / 1172 South Dixie Hwy Ste. 191 Coral Gables FL 33146 United States / PH 305-395-4554 / www.HealthyMagazine.com
HEALTHY KIDS<br />
HOW TO FIND<br />
THE BEST<br />
PEDIATRICIAN<br />
The relationship you develop with your<br />
child’s pediatrician will last decades,<br />
require honesty, trust and good<br />
communication. Here are some tips on<br />
how you can find the doctor that fits you<br />
and your child’s needs best.<br />
Ask <strong>for</strong> an interview<br />
with the pediatrician<br />
be<strong>for</strong>e you commit. I<br />
love seeing new parents<br />
and understand that after they<br />
interview me, some will choose<br />
my practice and others won’t. If<br />
you can, schedule an interview<br />
with a potential pediatrician and<br />
ask important questions (see<br />
below.)<br />
Ask friends in the medical<br />
field who they recommend.<br />
Professionals in the medical field<br />
know one another’s reputation.<br />
The bad ones get singled out<br />
pretty quickly- usually on the<br />
basis of a medical mistake,<br />
not personality. So if you<br />
have a friend who works in a<br />
hospital, ask him/her who they<br />
recommend.<br />
Choose a doctor who shares your<br />
views on life. It is crucial that you<br />
feel supported and encouraged<br />
by your pediatrician because you<br />
are a far bigger influence over<br />
your child’s health and wellness<br />
than she is. If you want to breast<br />
feed until your baby is 3 years<br />
old, <strong>for</strong> instance, it’s important<br />
to feel supported by your doctor,<br />
not maligned. On the other<br />
hand, if you can’t breast-feed or<br />
choose not to, you should not<br />
feel shamed by your doctor. You<br />
are in charge of feeding your<br />
baby, not your doctor and you<br />
must always get the help that you<br />
need.<br />
Your doctor should respect that<br />
you make final decisions. The<br />
best thing that I can do as a<br />
pediatrician is to teach, support<br />
and encourage parents because<br />
they- not me- hold the power in<br />
a child’s life. This means that I<br />
must be open to listening to their<br />
ideas (even if I don’t agree) and<br />
respect their decisions. When you<br />
have an open relationship with<br />
your doctor, you will trust one<br />
another enough to weigh options<br />
and come to an agreement on<br />
what’s best <strong>for</strong> your child.<br />
One caveat: This is particularly<br />
true when it comes to<br />
immunizations. Some parents<br />
don’t want their children<br />
immunized and all pediatricians<br />
want to immunize. But- we<br />
doctors are being told by<br />
insurance companies what we<br />
can and can’t do. For instance,<br />
many insurance companies<br />
withhold payment <strong>for</strong> the visit<br />
if we don’t immunize because<br />
they feel we are delivering<br />
“substandard” care. That’s<br />
why many doctors won’t take<br />
children in their practices unless<br />
parents agree to immunize. This<br />
means that it is harder to find<br />
doctors who truly let parents be<br />
in charge. This is frustrating <strong>for</strong><br />
parents and pediatricians.<br />
Ask about office policy when<br />
your child is sick. This sounds<br />
silly, but some medical practices<br />
don’t leave enough room in their<br />
schedules to see sick children<br />
so they end up going to Urgent<br />
Cares instead of coming to see<br />
their doctor. At the first visit<br />
ask if your baby will be seen on<br />
a day he is sick and make sure<br />
your doctor says yes. If not, go<br />
elsewhere.<br />
Ask if you can have one main<br />
doctor and visit his partners only<br />
when necessary. I feel that it is<br />
very important <strong>for</strong> doctors to<br />
get to know patients very well<br />
especially if a chronic illness like<br />
diabetes, asthma, autism, etc.<br />
is involved. A doctor who knows<br />
your child really well will save<br />
you and him a lot of testing,<br />
trouble and headache. Some<br />
practices want children to see<br />
rotating doctors in the practice<br />
but I don’t feel this is best <strong>for</strong> you<br />
or your children. Find a doctor<br />
that will commit to seeing your<br />
child <strong>for</strong> all well visits but when<br />
your child is sick, realize he may<br />
need to see the doctor on call.<br />
Ask who will help you at 3 am.<br />
If your child is sick after hours,<br />
make sure that the person you<br />
call will be well in<strong>for</strong>med and<br />
knowledgeable. Most practices<br />
have doctors, PA’s or Nurse<br />
Practitioners take call but there<br />
are some practices that don’t.<br />
Make sure your doctor is a good<br />
listener! You know your child<br />
better than anyone and if you<br />
take your child to the doctor,<br />
and you say something’s wrong,<br />
then the doctor needs to find out<br />
what it is. Period. If you feel that<br />
your doctor listens well, takes<br />
your questions seriously, then<br />
he’s a good one. I’ll never <strong>for</strong>get<br />
a mother who brought in her 2<br />
year old saying the something<br />
was “off.” After examining him,<br />
I thought he might have an<br />
intestinal flu. But I looked at his<br />
mother and she looked at me<br />
and shook her head. She knew<br />
we were missing something. I<br />
asked the boy to come into the<br />
hallway so I could watch him<br />
walk. He didn’t look right. I sent<br />
him <strong>for</strong> a CAT scan and within<br />
one hour, he was in surgery <strong>for</strong><br />
appendicitis (very rare in 2 year<br />
olds)- <strong>for</strong>tunately his appendix<br />
hadn’t burst yet. If I hadn’t<br />
listened to his mother, I might<br />
have missed it.<br />
You may not find the perfect<br />
pediatrician but you can find<br />
one who will meet your needs<br />
and take good care of your child.<br />
The relationship you have with<br />
your pediatrician is an intimate<br />
and very personal one requiring<br />
trust on your part and his part.<br />
So when you finally choose, I<br />
encourage you to trust your gut.<br />
You’ll know who you can trust<br />
and who you can’t.<br />
By Meg Meeker, MD
HEALTHY KIDS<br />
IS YOUR CHILD DEPRESSED?<br />
Don’t Wonder, Find Out. Here’s How<br />
The tragic death of Robin Williams in 2014 unnerved many Americans.<br />
Sure, we are sad to lose a talented man but on a deeper level, those<br />
who have loved ones struggling with sadness, irritability or who are just<br />
“not themselves” have wondered if those loved ones have depression.<br />
We are frightened because we don’t want to miss any cry <strong>for</strong> help from<br />
one who is struggling because depression is a very serious illness.<br />
A recent NPR article explored the alarming rising suicide rates,<br />
particularly among young adolescent girls who are entering puberty<br />
and experiencing depression at increasingly earlier ages. One<br />
researcher observed, “it’s usually been referred to as the storm-andstress<br />
period of life because there’s just a lot of change happening all at<br />
one time,”<br />
Parents of teenagers can have difficulty<br />
differentiating normal teen separation behavior<br />
from depression. Here’s how you can do this. Below<br />
are two lists of behaviors: one shows symptoms of<br />
depression (in teens and younger children) and the<br />
other shows “normal” teen behavior. If your child<br />
had more than 5 of the symptoms in the depression<br />
column <strong>for</strong> longer than two weeks, he may be<br />
depressed and need help.<br />
DEPRESSION SYMPTOMS<br />
1. Irritable or depressed mood<br />
2. Decreased interest or<br />
pleasure in normal every day<br />
activities<br />
3. Weight loss when not dieting<br />
or sudden weight gain<br />
4. Insomnia or hypersomnia<br />
(sleeping too much)<br />
5. Psychomotor agitation<br />
or retardation (body is<br />
hyperactive or very slow<br />
compared to normal)<br />
6. Fatigue, feelings of<br />
worthlessness, or a sense of<br />
inappropriate guilt<br />
7. Decreased ability to think,<br />
concentrate or increased<br />
indecisiveness<br />
8. Recurrent thoughts of suicide<br />
or death<br />
Kids who have a family history<br />
of depression or who have<br />
prior bouts of depression are<br />
at increased risk <strong>for</strong> getting<br />
depression.<br />
NORMAL TEEN SEPARATION<br />
BEHAVIOR OCCURS WITH THE<br />
FOLLOWING BEHAVIORS<br />
1. Irritability that comes and<br />
goes or that is directed at<br />
only on person<br />
2. Desire to spend time alone in<br />
room <strong>for</strong> a few hours per day,<br />
alternating with engagement<br />
with family<br />
3. Increased sleep<br />
4. Staying up at night more<br />
than usual<br />
5. Fatigue that will go away<br />
if child increases sleep on<br />
weekends<br />
6. Desire to exclude parents<br />
from personal conversations<br />
7. Doing things that they knows<br />
parents disagree with behind<br />
their backs<br />
8. Speaks contrary to parents<br />
and is argumentative<br />
The main difference between<br />
depression and normal teen<br />
behavior is the severity and<br />
length of the symptoms. All teens<br />
can be irritable but this should<br />
come and go and alternate with<br />
nice behavior. Depressed teens<br />
can’t “snap out of” bad behavior.<br />
Also, all teens need more sleep<br />
and are tired a lot but once they<br />
have a chance to catch up on<br />
sleep, the fatigue goes away.<br />
Fatigue doesn’t go away if a teen<br />
is depressed.<br />
If you suspect that a teen is<br />
depressed, simply ask them.<br />
Having someone come right<br />
out and ask won’t make them<br />
depressed and many times<br />
teens feel relief when someone<br />
recognizes that they are<br />
struggling.<br />
If your teen has 5 or more of the<br />
depression symptoms or if your<br />
gut tells you that they might be<br />
depressed, take them to your<br />
internist or pediatrician. They are<br />
very familiar with depression and<br />
should be more than willing to<br />
help your teen get back on track.<br />
If your child or someone you love<br />
is exhibiting any of the risk factors<br />
and warning signs of suicide,<br />
you should contact the National<br />
Suicide Prevention Lifeline at<br />
1-800-273-TALK (8255). Your call<br />
will be routed to the Lifeline<br />
center nearest to your area code.<br />
More in<strong>for</strong>mation is available<br />
on the American Foundation <strong>for</strong><br />
Suicide Prevention <strong>web</strong>site.<br />
By Meg Meeker, MD<br />
8 / HEALTHY <strong>MIAMI</strong>
HEALTHY<br />
KIDS<br />
7.<br />
11.<br />
14.<br />
HOW TO FIND tHE BEST<br />
PEDIATRICIAN<br />
IS YOUR CHILD DEPRESSED?<br />
7 LIFE-CHANGING THINGS I<br />
LEARNED FROM 30 DAYS OF NO<br />
YELLING
7 LIFE-<br />
CHANGING<br />
THINGS<br />
I LEARNED<br />
FROM 30 DAYS<br />
OF NO YELLING<br />
HEALTHY KIDS<br />
I'm a yeller. I started out my motherhood with the<br />
promise not to yell, but quickly broke that promise. To<br />
be clear, I'm not talking about verbal abuse here. I'm<br />
talking about raising my voice to make a point, reacting<br />
out of my anger or frustration. I came to the conclusion<br />
that yelling is a normal part of motherhood and a piece of<br />
who I am. Plus, when a Cuban girl and an Italian boy get<br />
married and have four kids in five years, it's a loud house,<br />
and yelling is essential to survival.<br />
That's what I told myself; that's what I believed, until a few<br />
months ago.<br />
You know how God slowly changes your heart without you<br />
really even noticing? Then all of a sudden a topic comes up<br />
one day and you notice you feel way differently about it than<br />
you did a year ago? God has done that to me multiple times<br />
with some pretty important issues, and that's what He did<br />
with yelling.<br />
I remember exactly where I was standing in our tiny two-bedroom condo that rainy day. We had just moved from sunny Southern Cali<strong>for</strong>nia<br />
to beautiful, but very different Northwest Arkansas. We were living in this tiny place <strong>for</strong> six months to give us time to become familiar with<br />
the area and find a rental house. It was stressful, tense, and incredibly frustrating. I was adjusting to living with no familiar people around<br />
me, the kids missed their grandparents, and I was waiting <strong>for</strong> God to show me why He called us out here. I stood between the front door and<br />
the staircase and yelled at him. I yelled so loud and so hard that I felt it in my stomach. When I met his eyes, everything changed.<br />
My small, but strong-willed five year old<br />
looked back at me with a little bit of fear<br />
and a lot of desperation in his eyes. I could<br />
tell he wanted to say something, but knew<br />
he'd be met with more screaming from the<br />
tyrant who had taken over his mommy.<br />
Right there in that humbling moment of<br />
motherhood failure, God tapped on my<br />
heart and whispered, "this isn't what I want<br />
<strong>for</strong> you. Or them."<br />
Over the next few days, God continued to<br />
draw my attention to my habit of yelling. I<br />
decided to do a thirty day challenge with<br />
myself and cut yelling out completely. When<br />
you have a blog and a following, you have<br />
automatic, heavy accountability, so I shared<br />
my challenge on social media, the blog, and<br />
started Periscoping my progress.<br />
I found myself quickly surrounded by other<br />
moms who struggled with yelling. Some<br />
were already working through books on the<br />
subject, some were in denial of how bad<br />
it was. I felt more determined than ever to<br />
complete the thirty days. If I could do this,<br />
maybe they would too.<br />
It's been one month since I completed the<br />
thirty day no yelling challenge. Here's<br />
what I learned from it.<br />
YELLING IS MY ANSWER<br />
1. TO ALMOST EVERY<br />
FRUSTRATION IN MY LIFE.<br />
Once I made the decision not<br />
to yell, my eyes were opened to<br />
how often I turn to screams as a<br />
solution to problems during the<br />
day. It felt like I was sucking in a<br />
shout every five minutes at first.<br />
I was ashamed of how often I had<br />
to stop myself. For the first week, I<br />
messed up occasionally. Not because<br />
I just couldn't take it and had to yell at<br />
someone, but because yelling had become<br />
such a deep-seated habit <strong>for</strong> me, that it would<br />
just come out without a thought!<br />
HEALTHY <strong>MIAMI</strong> / 11
HEALTHY KIDS<br />
YELLING MAKES ME AN UNHAPPY<br />
2. PERSON.<br />
The biggest surprise I found in this challenge<br />
was how yelling affected me. I found that<br />
I felt lighter, happier, and just less cranky<br />
in general throughout the week. The times<br />
in the beginning when I would yell out of<br />
habit, I noticed it put me in a terrible mood<br />
and really darkened my day. I realized a lot<br />
of the time when I was in a bad mood was<br />
directly related to how I had treated my<br />
family that morning.<br />
I hope you take this honest post with a<br />
large scoop of grace <strong>for</strong> me, especially if<br />
yelling isn't something you struggle with. I<br />
hope you've poked around my blog be<strong>for</strong>e<br />
and know how much I adore my husband<br />
and my babies, and how much of my time<br />
is spent creating beautiful memories with<br />
them. I hope you don't judge my parenting<br />
solely on this incredibly honest piece of<br />
writing. It was meant to reach the mom who<br />
yells and thinks it's okay, and the mom who<br />
yells and doesn't think she can ever stop. I<br />
encourage you to take the challenge, and<br />
don't stop just because you slip up. Keep<br />
going, start new every time you need to, and<br />
watch things change.<br />
YELLING DAMAGES<br />
3. RELATIONSHIPS.<br />
This might seem obvious to you. When I type<br />
it it's obvious to me, yet I was yelling all the<br />
time so, apparently it's not obvious enough<br />
and is worth saying. When I stopped yelling,<br />
my relationship with my kids got better<br />
incredibly quickly. I noticed my seven-yearold<br />
daughter asking to spend time with me,<br />
wanting to talk to me and tell me secrets. I<br />
noticed my boys wanting me to go outside<br />
with them and kick the soccer ball around.<br />
It was like they couldn't get enough of me.<br />
During the times when I would start to<br />
yell out of habit, it was almost like I could<br />
physically see my children pull away from<br />
me. Yelling severs closeness; I know that <strong>for</strong><br />
a fact.<br />
YELLING MAKES MY HUSBAND<br />
4. SHUT DOWN.<br />
I did this challenge with my kids in mind,<br />
but it impacted my marriage in a very deep<br />
way too. I found myself having to hold back<br />
the most around my husband. It hurts me<br />
to admit this, but I noticed how often I get<br />
irritated with him and push him away with<br />
my words. Far more often than I'd like to<br />
tell you, I found myself biting my tongue<br />
with words like "Just do something right!"<br />
or "Can you please just take care of one<br />
thing yourself?!" The weight of how painful<br />
these words are really hung from my heart<br />
over the first couple of weeks. Just like<br />
with the kids, I saw my husband's face<br />
change when I started to yell. It seemed<br />
as if he was a machine that was turned<br />
off, a robot who ran out of battery life. He<br />
just completely shuts down when I yell.<br />
I've always been thankful that Brian rarely<br />
even yells back at me when I get like that,<br />
but having noticed his face, I think this is<br />
worse. Over time, as I got better, I saw him<br />
moving closer to me in every way. He was<br />
happier, lighter, more loving toward me,<br />
and wanting to talk to me more. Alongside<br />
working on my yelling, I started being more<br />
physically affectionate with my husband<br />
throughout the day, because touch is his<br />
love language. Not yelling gave way to more<br />
improvements that didn't even seem hard<br />
to make because I was already conquering<br />
the hardest one <strong>for</strong> me.<br />
YELLING OPENS THE DOOR TO<br />
5. ANXIETY IN MY HOME.<br />
When I stopped yelling, I was suddenly<br />
very aware of all the effects yelling has on<br />
my family. I noticed my little girl twiddling<br />
her thumbs be<strong>for</strong>e she came up to me with<br />
a question. I noticed my husband feeling<br />
around <strong>for</strong> my mood be<strong>for</strong>e bringing up<br />
an idea. I felt like a monster. Even though<br />
I really just yelled out of what I felt was<br />
necessity and knee-jerk reactions to<br />
frustrating moments, it was enough to<br />
cause anxiety in the people I love dearly.<br />
That broke my heart. As time went on, their<br />
trust in my new-found calmness grew and<br />
the anxiety fled. I never want to go back to<br />
the way things were. I never want to be the<br />
cause of anything but love and peace in my<br />
home!<br />
WHEN I YELL, I AM NOT A GOOD<br />
6. STEWARD.<br />
My children were given to me by God<br />
to raise up to do great things <strong>for</strong> His<br />
kingdom! When I yell, I am not showing<br />
them His love, and I am not being a<br />
good steward of what He gave to me.<br />
An overseer,<br />
as God's steward,<br />
must be above reproach.<br />
He must not be arrogant or<br />
quick-tempered or a drunkard<br />
or violent or greedy <strong>for</strong> gain,<br />
but hospitable, a lover of good,<br />
self-controlled, upright,<br />
holy, and disciplined.<br />
Titus 1:7-8<br />
My husband is my partner in this life,<br />
and he's to be honored and respected<br />
by me as unto the Lord and as an<br />
example to my kids. Yelling at my family<br />
goes against the will of God <strong>for</strong> all of us.<br />
These are His children I'm treating this<br />
way. I know it hurts Him to watch, and I<br />
know that's why He lead me to change.<br />
YELLING DOESN'T ACCOMPLISH<br />
7. ANYTHING GOOD.<br />
Since I was suddenly aware of how often<br />
I yelled, when I would start and then stop<br />
myself, I began to notice my kids' reactions.<br />
Sometimes it was fear, other times it was<br />
almost an annoyance. Their faces read<br />
"ohh great. Mom's freaking out again, how<br />
can I get through it this time..." The thing<br />
is, when I yell, I am trying to accomplish<br />
something. I want them to listen to me,<br />
respect me, and do what they need to do.<br />
Through this challenge I learned that none<br />
of that was being accomplished. In fact,<br />
just the opposite was. My kids respected<br />
me less, they shut down instead of listening<br />
to me, and if they did do whatever I was<br />
yelling about, it was done out of fear of me<br />
or out of just getting me to shut up.<br />
Allie Casazza is The Purposeful Housewife. She is all about helping you purge the clutter that's<br />
clogging your joy, rediscover the purpose in your days, and live with intention.<br />
As Annie Dillard said, "How we spend our days is of course how we spend our lives." Allie will inspire you<br />
to spend yours the way you want to. That means intentionally setting up a home and a life that fosters<br />
purposeful living <strong>for</strong> what matters. The Purposeful Housewife is a place to find clarity in your role as a<br />
mom. Learn more about Allie @thepurposefulhousewife.<br />
12 / HEALTHY <strong>MIAMI</strong>
November<br />
is upon us<br />
and Care<br />
Resource<br />
wants to remind<br />
the South Florida<br />
community that there<br />
are ways that you and<br />
can enjoy both the<br />
Thanksgiving and the<br />
holiday season without<br />
gaining weight.<br />
MAKING THE HOLIDAYS A TIME<br />
FOR HEALTHY CELEBRATION<br />
For diabetics, the holiday season is<br />
fraught with temptations. Candy is<br />
everywhere. Your well-meaning coworkers<br />
bring in plates of cookies that<br />
taunt you from the break room. You've<br />
got invitations to party after party where<br />
it seems like the foods were chosen<br />
either to test your will or spite you.<br />
Be<strong>for</strong>e you decide to give<br />
everyone a piece of coal and<br />
hibernate through the holidays,<br />
you should know that being<br />
diabetic doesn't mean you<br />
have to give up your favorite<br />
seasonal foods.<br />
According to Gloria Cabral, Registered<br />
Dietitian/Nutritionist with Care Resource,<br />
“Managing diabetes is more complicated<br />
than simply avoiding sugar. For instance,<br />
other carbohydrates -- like a serving<br />
of mashed potatoes -- can affect your<br />
blood sugar levels as much as a candy<br />
bar. Your Registered Dietitian can tell you<br />
how many servings of carbohydrates you<br />
should be eating daily and you can stick<br />
to that. Although some carbohydrates<br />
are better <strong>for</strong> you than others, it’s the<br />
total number of carbohydrates that<br />
counts and not the <strong>for</strong>m you're eating<br />
them in. Fat, which abounds in holiday<br />
cooking, should also be kept to a<br />
minimum. As at any time of the year, you<br />
should be eating a healthy, balanced<br />
diet low in saturated fat, moderate in<br />
carbohydrates and protein, and high in<br />
fruits and vegetables.”<br />
14 / HEALTHY <strong>MIAMI</strong><br />
“When grocery shopping, always check<br />
the serving size first. All the in<strong>for</strong>mation<br />
on the label is based on the serving size.<br />
Many packages contain more than 1<br />
serving. For example, the serving size<br />
<strong>for</strong> spaghetti is most often 2 ounces<br />
uncooked, or 1 cup cooked. If you<br />
eat 2 cups at a meal, you are eating 2<br />
servings. That is 2 times the amount of<br />
the calories, fats, and other items listed<br />
on the label. By planning carefully with<br />
your Care Resource provider, you can<br />
make healthy habit that lasts a lifetime.<br />
Visit us at careresource.org and make<br />
Care Resource YOUR medical home.”<br />
- Bill Krantz, Physician Assistant, Care<br />
Resource<br />
Remember that holiday meals and<br />
traditions don’t have to disrupt<br />
your diabetes control. With a little<br />
preparation, you'll be ready to face any<br />
holiday head-on and still enjoy it.<br />
Join the Care Resource family and<br />
help us provide you with the absolute<br />
best opportunity <strong>for</strong> a long, healthy,<br />
productive life, Together, we can work<br />
in concert this holiday season to help<br />
you maximize good health and help you<br />
along your healthcare journey. The level<br />
of personal attention, at every level of<br />
the Care Resource experience not only<br />
sets us apart, but it also sets you on the<br />
fast track to better health.<br />
Most services at Care Resource’s offices<br />
are provided on a sliding fee scale. With<br />
a sliding scale, the fees are reduced <strong>for</strong><br />
those who have lower incomes or less<br />
money to spare after their personal<br />
expenses, regardless of income or the<br />
ability <strong>for</strong> you to pay.<br />
Care Resource is a 501(c) (3) nonprofit<br />
organization and a Federally Qualified<br />
Health Center (FQHC) with locations<br />
in Miami-Dade and Broward counties.<br />
Care Resource provides comprehensive<br />
primary medical and preventive<br />
care, including dental care, in-house<br />
pharmacy services and behavioral<br />
health/substance abuse services to all<br />
individuals in South Florida’s diverse<br />
communities. For more in<strong>for</strong>mation,<br />
please visit www.careresource.org,<br />
or call 305.576.1234.<br />
Gloria Cabral<br />
Registered Dietitian/Nutritionist<br />
with Care Resource<br />
www.careresource.org
HEALTHY<br />
BODY<br />
MIND<br />
& SOUL<br />
14.<br />
16.<br />
18.<br />
20.<br />
22.<br />
24.<br />
MAKING THE HOLIDAYS<br />
A TIME FOR HEALTHY<br />
CELEBRATION<br />
WE ARE CHANGING THE<br />
FACE OF HEALTHCARE<br />
AN INTERVIEW WITH DR.<br />
RUBEN VALDES, DC<br />
IN LIVING COLOR: THE PATH<br />
TO A REWARDING LIFE<br />
THE SCORNED VIRTUE<br />
ANNA HOCHKAMMER<br />
PINECREST'S CRUSADER<br />
IS TYPE 2 DIABETES<br />
REVERSIBLE &<br />
PREVENTABLE?
COVER STORY<br />
WE ARE CHANGING<br />
THE FACE OF HEALTHCARE<br />
An interview with<br />
DR. RUBEN<br />
VALDES, DC<br />
The world of medicine is experiencing<br />
a cataclysmic paradigm shift and Dr.<br />
Ruben Valdes, director of Integrated<br />
Health Center of Miami, is at the<br />
<strong>for</strong>efront of this NEW approach in Healthcare<br />
called Functional Medicine.<br />
Hailing from San Juan, Puerto Rico, where<br />
he had a successful practice <strong>for</strong> many years,<br />
Dr. Valdes completed his undergraduate<br />
studies in Miami and then went on to earn his<br />
doctorate degree from Palmer College. He has<br />
completed extensive post-doctoral training in<br />
functional medicine and functional nutrition.<br />
As a child, Dr. Valdes suffered from severe<br />
blood sugar issues, requiring 3 major longterm<br />
hospitalizations and setting the stage<br />
<strong>for</strong> his enormous drive and passion to find a<br />
real solution <strong>for</strong> the spectrum of blood sugar<br />
disorders. His determination to help people<br />
who suffered from Type 2 Diabetes, led Dr.<br />
Valdes to open Integrated Health Center of<br />
Miami in March 2015 to help patients learn<br />
how they could reverse this possibly fatal<br />
condition. IHCMiami focuses on working with<br />
individuals who suffer from Type 2 Diabetes<br />
as well as Hypothyroidism (low thyroid).<br />
Using the Functional Medicine model,<br />
IHCMiami’s mission is to uncover and correct<br />
the underlying mechanisms of their patients’<br />
condition.<br />
According to Dr. Valdes, the plagues of the<br />
21st century, the wave of illnesses that are<br />
now destroying our population, are much<br />
different than those of the previous century.<br />
We are in the era of chronic illnesses.<br />
Diabetes, Heart Disease, Alzheimer’s,<br />
Dementia, and Cancer are among some of<br />
the illnesses with which we are confronted<br />
with more often than we would like. Sadly,<br />
these chronic diseases do not respond well<br />
to long-term conventional management with<br />
the “Silver Bullet” approach used to treat<br />
infectious and other acute diseases.<br />
“By the time a patient has developed a<br />
“disease”, and they have been given a label<br />
and have symptoms, there has already been<br />
underlying mechanisms in that patient <strong>for</strong><br />
16 / HEALTHY <strong>MIAMI</strong><br />
"One of the initial steps in a functional<br />
medicine model is testing the patient<br />
thoroughly. Detailed findings are then<br />
used to customize a plan <strong>for</strong> patients<br />
based on underlying root causes."<br />
years be<strong>for</strong>e<br />
the disease<br />
has ever<br />
surfaced,” says<br />
Valdes. Un<strong>for</strong>tunately, most chronic illness<br />
treatments are designed to address the<br />
disease and its symptoms, rather than treat<br />
the root causes.<br />
This is where Functional Medicine shines. One<br />
of the initial steps in a functional medicine<br />
model is testing the patient thoroughly.<br />
Detailed findings are then used to customize<br />
a plan <strong>for</strong> patients based on underlying root<br />
causes. IHCMiami’s success lies in looking<br />
beyond the label of a patient’s disease to<br />
uncover WHY a person is no longer able to<br />
regulate their blood sugar. This is done by<br />
uncovering hormonal imbalances, organ<br />
dysfunction, nutritional deficiencies, etc. that<br />
are associated with the condition.<br />
“We test blood, stool, saliva; we will do<br />
immune testing, DNA Testing, heavy metal<br />
testing, toxicity testing, anything we need to<br />
look at to understand where this patient’s<br />
physiology is breaking down, resulting in the<br />
disease with which they have been labeled,”<br />
says Valdes. In fact, testing, testing and more<br />
testing be<strong>for</strong>e the onset of symptoms is the<br />
key to stay in top condition.<br />
This approach is now sweeping the Nation's<br />
outlook on chronic disease and has even been<br />
added to the list of services at prestigious<br />
institutions such as The Cleveland Clinic in<br />
Ohio.<br />
Dr. Valdes’ practice in Miami is a beacon of<br />
hope <strong>for</strong> individuals suffering from chronic<br />
diseases. Offering hope with integrity is his<br />
commitment to the population afflicted with<br />
chronic illness.<br />
“It is exciting to see patients’ recover their<br />
health by reversing chronic conditions.” says<br />
Valdes. IHCMiami aims to be very accessible<br />
to their patients and available to answer their<br />
questions through email, cell phone, text, etc.<br />
They can be confident that they will dedicate<br />
TIME to them in understanding their specific<br />
clinical presentation, frustrations and major<br />
health concerns. Dr. Valdes knows the urgency<br />
of their conditions. For this reason the clinic<br />
keeps a couple of available spaces weekly<br />
<strong>for</strong> highly motivated patients that want to<br />
find a solution and a way out of their current<br />
situation. They strongly believe that it doesn’t<br />
make any sense to have a two-month wait <strong>for</strong><br />
a person that could die waiting.<br />
“By the same token, we expect our patients<br />
to be committed to their overall health and<br />
well being; to follow the lifestyle and nutrition<br />
changes we recommend and to have the<br />
motivation to win back their life. Together, We<br />
are changing the face of Healthcare.” Says Dr.<br />
Valdes.<br />
LATEST THOUGHTS ON DIABETES:<br />
Lately, Dr. Valdes has been doing more<br />
extensive research on the cause of Type 2<br />
Diabetes. For years, doctors believed the<br />
reason why individuals developed diabetes<br />
and insulin resistance was primarily problems<br />
at the receptor site <strong>for</strong> insulin. Through Dr.<br />
Valdes’ studies, he has learned that, <strong>for</strong> most<br />
of these patients, their receptors were not<br />
only working perfectly fine, but also instilling<br />
the proper intake of glucose into the cells by<br />
passive transporters in the cell membrane.<br />
Another interesting finding, is that a patients’<br />
meal is only responsible <strong>for</strong> 15-30% of blood<br />
sugar elevation. According to Valdes, much<br />
of the sugar we see in the blood is actually<br />
being made by the patient’s own body. And<br />
the insulin does not have as an important<br />
role in taking that sugar into the cells, as we<br />
<strong>for</strong>merly believed it did in Type 2 Diabetics.<br />
Giving these patients too much insulin might<br />
actually be making things worse long term.<br />
For more in<strong>for</strong>mation on Integrated Health<br />
Center of Miami, please visit<br />
www.ihcmiami.com or call 786.801.3977.<br />
By Ava Mallory
COVER STORY<br />
“It is exciting to see<br />
patients’ recover<br />
their health by<br />
*reversing their<br />
chronic conditions<br />
such as Type 2<br />
Diabetes."<br />
*Reverse should not<br />
be confused by cure.<br />
Photography by<br />
Kiko Ricote<br />
HEALTHY <strong>MIAMI</strong> / 17
HEALTHY SOUL<br />
IN LIVING<br />
COLOR:<br />
The Path to a<br />
Rewarding Life<br />
PART 3<br />
The Tools:<br />
Tool 1: Convert Pain Into Growth<br />
Most of the pain we feel comes from two things: grasping and<br />
fixating. The solution in that moment will come from recognizing<br />
that in yourself – what I call, “circling it,” and then spotting<br />
the underlying emotion that is motivating it. This is also when<br />
you can see that it’s a basic and childlike emotion that is<br />
understandable and something you can soothe. You can also<br />
be compassionate <strong>for</strong> yourself instead of suffering in the mental<br />
obsession. When we grasp or fixate, we create anxiety, but<br />
when we can see the true emotion, it becomes simpler and less<br />
powerful.<br />
Just by enacting this exercise you will have slowed down the<br />
reaction process enough that you can change how you proceed.<br />
And further, you can change the pain into something that grows<br />
you. How? By changing your habituated reaction to anything<br />
different than you normally do.<br />
So in the moment you’re finding yourself really upset about<br />
something – grab a journal and convert it into growth! Here are<br />
the questions I want to you answer:<br />
JOURNAL EXERCISE:<br />
99<br />
Look <strong>for</strong> two things: grasping and fixation. Ask yourself, am I<br />
clinging to something?<br />
99<br />
Am I fixating on something?<br />
99<br />
Describe the feeling in your body. What part of your body is<br />
the feeling coming from? What does it feel like? Is it tightness<br />
or heaviness?<br />
99<br />
Does it remind you of an emotion you’ve felt be<strong>for</strong>e? If so,<br />
what does it resemble?<br />
99<br />
What is your habituated reaction to this feeling – meaning,<br />
what do you want to do right now?<br />
99<br />
What can you choose to do that’s different? (Choose ANY<br />
kind of action that’s new.) For example, what would be an<br />
opposite response?<br />
99<br />
Last, choose to enact one of your new responses instead of<br />
doing what you normally do.<br />
Tool 2: Mantra: Don’t Get Morbid<br />
If you’re a Type-A person, you’re likely an over-reactor. I say that<br />
with love – I’m like you, too. It’s how you have stayed prepared<br />
<strong>for</strong> danger in the past and it’s also why you are good at what<br />
you do, now. But when it comes to your perception, it can cause<br />
you unnecessary harm. We all create beliefs and expectations<br />
to keep us operating safely: If this, then that. However, these<br />
beliefs are not truths, they are judgments and attempts to<br />
create order in the world – and we are truly the ones who make<br />
them more solid by imagining them. The expectations are what<br />
hurt us more than actual events.<br />
Those who have a desire to control, tend to make things more<br />
major and dire – by default. We perceive things to be worse and<br />
more immovable then they really are. So a mantra to use when<br />
you’re in the moment of dread or worry about something to<br />
come is “Don’t get morbid.” Remind yourself that everything is<br />
much more okay and fluid and flexible than you are making it in<br />
your mind. Maybe there’s nothing wrong,<br />
at all and everything is very right.<br />
We anticipate the worst and then we<br />
experience it in our minds. It’s an<br />
overreaction to things that don’t<br />
exist – but we think we know<br />
better and that it makes us better<br />
prepared. Don’t get morbid – relax,<br />
step back and recognize you’re<br />
making it into something it’s not.<br />
There’s a Buddhist quote that says,<br />
“In the beginner’s mind there are<br />
many possibilities, but in the experts<br />
there are few.” And that’s because<br />
you slowly grow to believe you have<br />
control – that you know all, but that’s<br />
just a false perception. Maybe this<br />
is just another day that just is – like<br />
an animal killing another animal<br />
in the wild: it’s not good or bad, it’s<br />
life. Don’t lump any additional pain<br />
on top of that thing – remember, not<br />
everything has to mean something.<br />
“<br />
We anticipate<br />
the worst<br />
and then we<br />
experience<br />
it in our<br />
minds."<br />
18 / HEALTHY <strong>MIAMI</strong>
HEALTHY SOUL<br />
Tool 3: Hack Your Self-Lens (For Feelings of<br />
Intolerance <strong>for</strong> Yourself and Others)<br />
How we relate to ourselves is shaped by how we coped, growing<br />
up. In part by what our parents told us was good and bad about<br />
us, with their responses to us. So if we blame ourselves or<br />
judge ourselves harshly or we do that to others, this is in part a<br />
method of control. An attempt to protect ourselves in the face<br />
of extreme vulnerability.<br />
It all comes down to self-acceptance and compassion. If we<br />
did not learn to have compassion and acceptance <strong>for</strong> parts<br />
of ourselves and our feelings, we will learn to reject them – in<br />
ourselves and in the world. So if a parent was incapable of<br />
supporting you in the face of confusing or scary feelings, a child<br />
“manages” them by creating some kind of logic and rules.<br />
It’s how we self-protect: we create some order – like rules and<br />
laws that we can point to. And this gives us a buffer: a logic to<br />
empower us to arrange things, that stays removed from the<br />
intense vulnerable spot. To blame is to assign fault and rules;<br />
to blame is to create the order. We strengthen our beliefs with<br />
logic and rationalizations: this further makes it separate from us<br />
and there<strong>for</strong>e much more manageable. It’s how we solidify and<br />
ground ourselves: we say that is wrong, that is right, this is why.<br />
It’s a way to make the extreme discom<strong>for</strong>t more manageable – a<br />
way of denying it. We create terms <strong>for</strong> ourselves so we can feel<br />
stable – where things make sense, where things are familiar,<br />
where we’re in the know and in control.<br />
It might seem backwards to believe that anyone would prefer to<br />
feel blame even though it hurts – but the truth is, pain is much<br />
more manageable when it’s in your control. When we are right,<br />
we feel good and when we are wrong, we feel threatened and<br />
attacked. It’s a part of the survival mechanisms of our ego: we<br />
crave predictability and control. This is why we choose to be<br />
right rather than feel vulnerable.<br />
When we blame ourselves or others or feel<br />
intolerance, it’s actually coming from the discom<strong>for</strong>t<br />
of extreme vulnerability. It’s not about what it’s<br />
about. Our labels <strong>for</strong> the pain are all made up.<br />
When it hurts us the most is when we’re holding tight to a<br />
belief and refusing to let go: shutting down to the truth and<br />
retracting from what offers relief. Because life exists in the same<br />
way regardless of how we interpret it. Things can be seen in a<br />
thousand different ways – but when we try to create the rules,<br />
we shut down our access to what is outside us. We cannot<br />
relieve ourselves of the hurt when we refuse to look at what is<br />
causing it.<br />
The good news is we can change how we feel in those moments:<br />
we can loosen our framework in the simple act of remembering<br />
we have a choice. It’s just noticing we are in the state of blame<br />
or self-intolerance and backing up far enough to recognize that<br />
we are grasping <strong>for</strong> security. We are holding onto a belief that<br />
separates us from possible solutions. Softening gives us access<br />
to real understanding and with that, relief and change. So if you<br />
are suffering from self-blame or harshly judging yourself, here is<br />
a journal exercise to use in that moment:<br />
JOURNAL EXERCISE<br />
99<br />
What are you blaming right now? What are you intolerant<br />
to – in yourself or something other?<br />
99<br />
What is the underlying feeling – beneath that title /<br />
explanation? Get super micro about how that feels. Where<br />
is it inside your body and what is the texture of that feeling?<br />
99<br />
What’s the underlying emotional ingredient? Can you circle<br />
the most potent and simple emotion at the bottom layer<br />
of that feeling? Spell out what that emotion comes from –<br />
what belief has created it?<br />
99<br />
Can you feel compassion and understand that emotion in<br />
yourself? Does that emotion seem logical?<br />
99<br />
Choose to accept it as it is and now write out some possible<br />
new responses you could have to this feeling that would<br />
replace your habituated reaction. It can be anything at all<br />
– as long as it’s new. Write at least 3 possible options and<br />
choose one of them.<br />
99<br />
In closing…<br />
99<br />
I want to thank my monthly sponsors – I have to give a<br />
shout out to Rich. Thank you so very much!<br />
99<br />
When you face up to things that make you feel awkward<br />
and instead examine them – when you look deeper into<br />
what is happening inside you, you can change your<br />
reaction. This is when we can undo our looped responses<br />
– when we try to fix things, fight with things, obsess about<br />
them <strong>for</strong> hours and weeks. This is when we can create a<br />
better life <strong>for</strong> ourselves and let things go.<br />
To know thyself is truly the greatest gift you could ever get – it’s<br />
like a warm blanket of com<strong>for</strong>t that makes you feel grounded<br />
wherever you are. It’s where meaning deepens as does your<br />
enjoyment of your life. There’s a Buddhist monk who said,<br />
“Do everything as if it were the only thing that mattered, all<br />
the while knowing that it doesn’t matter at all.” It sounds<br />
contradictory, but it really means is get the most out of now<br />
and don’t let attachment rob you of the enjoyment of the<br />
experience. What this approach is all about is cultivating an<br />
ability to stay floating atop the waves, not get swept down by<br />
them or waste years swimming away from them – all the while,<br />
missing the sunset. So think of this as anEmotional Floaties<br />
approach to life. It means you’re able to move through your<br />
experiences on top– with less suffering and experience greater<br />
joys.<br />
“Real” in-person, non-distracted experiences give you greater<br />
depth and identity. If you made a choice based on the total<br />
sum of life and its worth, I think you would choose the bigger,<br />
brighter, deeper, more eventful approach to all of it. But I’ll<br />
invite you to ask yourself right now: Do you want the greatest<br />
joys if they come with suffering? Or would you choose the<br />
shallow middle that doesn’t change much at all? If you chose<br />
B, then I’ll also ask you – what’s the point? Isn’t it all just one<br />
long binge-watch of a show called “life”? I say, go <strong>for</strong> the rich<br />
life – because that’s where everything tastes better, the sun is<br />
brighter, and life in its totality expands beyond what you knew<br />
was possible.<br />
Sarah May Bates<br />
Founder of Yay With Me a hub of<br />
practical tools to create change in<br />
yourself, from Podcaster/Author,<br />
Sarah May Bates, @sarahmaybee<br />
HEALTHY <strong>MIAMI</strong> / 19
HEALTHY SOUL<br />
THE SCORNED<br />
VIRTUE<br />
Name a virtue that you<br />
admire in others and<br />
want to cultivate in<br />
yourself.<br />
So what word comes to mind? Courage<br />
would have been a good answer, <strong>for</strong> so<br />
many people these days seem to lack<br />
the ability to confront their personal<br />
fears or to face life’s uncertainties with<br />
confidence. Another good answer would<br />
be justice; it is concern <strong>for</strong> the public<br />
good that demands we look outside our<br />
selfishness to meet others’ needs and to<br />
protect their persons and rights.<br />
Self-control or the ability to practice<br />
moderation and restraint might be your<br />
immediate concern; if you are battling<br />
weight or smoking or temper, it probably<br />
ranks high on your list of desired virtues.<br />
I dare to say prudence didn’t come to<br />
mind – though you might have used<br />
a contemporary term such as good<br />
judgment or discretion; it is the counter<br />
to thoughtless and reckless behaviors.<br />
Those four<br />
qualities –<br />
temperance,<br />
prudence,<br />
courage, and<br />
justice – are<br />
often termed the<br />
cardinal virtues<br />
to Western civilization. As far back as<br />
Plato and Aristotle, they receive praise.<br />
Add such names as Seneca, Thomas<br />
Aquinas, and Ben Franklin to the list,<br />
if you wish. These are praiseworthy<br />
traits. And all are consistent with the<br />
great ethical teachings of Judaism and<br />
Christianity.<br />
A virtue that gets little attention and<br />
practically no praise in modern settings<br />
is humility. Perhaps it is because our<br />
culture tends less and less to consult or<br />
quote biblical materials in its discussions<br />
of character. Perhaps, too, it is because<br />
we seem to have equated a healthy<br />
sense of self-esteem with personal<br />
arrogance.<br />
In athletics, we call it “swagger.” In the<br />
halls of the academy, it is “pomp<br />
and circumstance.” In business<br />
and high finance, it is “perks.”<br />
On the streets, it can be<br />
called anything from<br />
“attitude” to “posturing”<br />
to “respect.” And while<br />
none of these terms is<br />
evil or inappropriate, our shallow culture<br />
has come to define them in terms of a<br />
feigned superiority that lets one person<br />
or group step on another.<br />
So the football player dances in the end<br />
zone or over the opponent he tackles,<br />
and the pitcher in baseball pretends<br />
to be a gunslinger when he strikes out<br />
the other team’s cleanup hitter. In the<br />
university or company, the person who<br />
gets the promotion gloats over the one<br />
who doesn’t. On the streets, she dresses<br />
like a whore and wants the reputation<br />
of being “a mean girl” or he works hard<br />
at the glare and manner of a thug. The<br />
result is not healthy self-esteem on<br />
display but boorish, uncivil, and cruel<br />
behavior – behavior of the sort that<br />
creates fights and vendettas when two<br />
persons or groups of the same mindset<br />
meet.<br />
Humility means acknowledging we all<br />
stand on others’ shoulders. We all know<br />
too little to put others down. We all owe<br />
it to the other person to hear her point<br />
and to try to understand his perspective.<br />
C.S. Lewis made this important point:<br />
“Humility is not thinking less of<br />
oneself but thinking of oneself less.”<br />
“Pride leads to<br />
disgrace, but with<br />
humility comes<br />
wisdom”<br />
(Proverbs 11:2 NLT).<br />
By Rubel Shelly<br />
20 / HEALTHY <strong>MIAMI</strong>
22 / HEALTHY <strong>MIAMI</strong><br />
"As the mother of<br />
three daughters,<br />
she understands<br />
the importance of<br />
being fully vested<br />
in the community<br />
and the local public<br />
school system."
ANNA HOCHKAMMER<br />
PINECREST'S CRUSADER<br />
Keep Pinecrest Strong and Safe<br />
Anna Hochkam was born to lead. Raised by a civicminded<br />
mother, Anna understands what it is to be<br />
a part of the community, but more importantly, she<br />
knows that, by doing, she can change the lives of<br />
those around her.<br />
Having spent the better part of the last<br />
two decades advocating <strong>for</strong> others,<br />
Anna has dedicated her life to serving<br />
children and families through her<br />
varied roles as a teacher, a community<br />
organizer, a non-profit board member,<br />
and a PTSA President.<br />
As the mother of three daughters,<br />
she understands the importance of<br />
being fully vested in the community<br />
and the local public school system.<br />
She learned a long time ago that, in<br />
order to implement change where<br />
needed, she had to become a part of<br />
the process. That, coupled with her<br />
drive and determination, prompted<br />
her to become a staunch advocate <strong>for</strong><br />
the interests of children and families.<br />
Soon, her advocacy became a passion.<br />
Since then, she’s parlayed her passion<br />
into action by implementing longlasting<br />
change in communities like<br />
Miami Palmetto Senior High PTSA, <strong>for</strong><br />
example. It was just named a National<br />
PTA School of Excellence <strong>for</strong> <strong>2016</strong> –<br />
2018, making it the first high school in<br />
Miami-Dade County ever to be honored<br />
as such. It was due to her ef<strong>for</strong>ts and<br />
the ef<strong>for</strong>ts of those she worked sideby-side<br />
with while leading the board<br />
that this school received esteemed<br />
accolades <strong>for</strong> its school-parentcommunity<br />
partnership.<br />
Through her work in Miami, she<br />
discovered exactly what it takes to<br />
push <strong>for</strong> much-needed expansion in<br />
order to have the greatest outcome.<br />
By documenting every aspect of their<br />
mission, she and her team of volunteers<br />
were able to do what some may have<br />
deemed impossible or implausible,<br />
and they ultimately had a huge impact<br />
on community-school relations.<br />
While Anna has amassed impressive<br />
accolades and awards, the most<br />
rewarding aspect of her life’s work has<br />
been the positive impact her ef<strong>for</strong>ts<br />
have had on the communities she’s<br />
served and her ability to find likeminded<br />
individuals who shared her<br />
vision and were willing to work hard<br />
to bring their ideas to fruition. From<br />
leading thousands of volunteers to<br />
public relations, hospitality, advocacy,<br />
and fundraising, she has been in the<br />
trenches fighting hard to improve the<br />
lives of countless children and families.<br />
She knows how important it is to have<br />
a strong group of mentors who are<br />
willing to take on challenging projects<br />
and to do whatever is necessary to<br />
foster change in their communities.<br />
Her role in Pinecrest is no different. It is<br />
Anna’s goal to improve communication<br />
within the community, bring the<br />
area into the modern age, and<br />
bridge the gaps between community<br />
organizations, government agencies,<br />
religious communities, and all other<br />
groups. Believing that problems can<br />
only be solved if citizens work hand-inhand,<br />
this village gem is eager to move<br />
<strong>for</strong>ward and enrich the lives of every<br />
citizen of this wonderful community.<br />
By Ava Mallory<br />
HEALTHY <strong>MIAMI</strong> / 23
HEALTHY BODY<br />
IS TYPE 2<br />
DIABETES<br />
REVERSIBLE &<br />
PREVENTABLE?<br />
The simple answer. Yes!<br />
And <strong>for</strong> many people, Absolutely.<br />
PREVENTION<br />
First lets tackle the easy one. Prevention, a recent conclusive study that followed thousands<br />
of patients over a crucial 15 year period when most Type 2 adults are diagnosed with Type 2<br />
Diabetes(between 50-65), showed that through modifiable lifestyle risk factors Type 2 can be<br />
prevented in nearly 90% of cases.<br />
HOW ABOUT THOSE THAT<br />
HAVE ALREADY BEEN<br />
DIAGNOSED?<br />
Good News!!<br />
Doctors across the Unites States<br />
have been seeing signs of Type 2<br />
Diabetes clinically reversing* in<br />
their patients. Patients are now<br />
being able to reduce or eliminate<br />
medication including insulin<br />
while at the same time achieving<br />
A1C (a person’s average levels of<br />
blood glucose) values in a nondiabetic<br />
range.<br />
This is an urgently important<br />
message that most patients never<br />
get to hear. As a matter of fact<br />
patients are typically told the<br />
complete opposite, simply due<br />
to lack of in<strong>for</strong>mation or more<br />
specialized training.<br />
It is important, particularly during<br />
National Diabetes month in<br />
November, to create a national,<br />
even global, awareness that Type<br />
2 Diabetes can be reversed!<br />
Why?<br />
Last year, 415 MILLION adults<br />
worldwide were living with<br />
diabetes. By 2040, the number<br />
is expected to increase to<br />
approximately 642 million or 1<br />
in 10 adults.* The disease has<br />
become so prevalent it is not an<br />
epidemic, it is pandemic.<br />
Sadly, since most people are<br />
not aware their Type 2 Diabetes<br />
can be reversed, they will<br />
most likely develop diabetic<br />
complications be<strong>for</strong>e they get<br />
help. These complications include<br />
cardiovascular disease, blindness,<br />
kidney failure, strokes, Cancer,<br />
Alzheimers or Amputation.<br />
Currently every 7 seconds,<br />
someone dies from diabetic<br />
complications.**<br />
Diabetes is in the long term,<br />
without proper guidance, a very<br />
harmful chronic illness. The<br />
current model of management<br />
and medications based on a silver<br />
bullet approach, together with<br />
diet and exercise to “control” the<br />
disease has failed at providing<br />
a successful long term solution.<br />
This is not an opinion, this is a<br />
strongly evidenced fact.<br />
O HOW CAN YOU STOP THE<br />
SEEMINGLY ENDLESS CYCLE<br />
OF MEDICATIONS AND START<br />
THE PATH TO REVERSE TYPE 2<br />
DIABETES?<br />
It all starts with better<br />
in<strong>for</strong>mation. For example many<br />
people are told that their Type<br />
2 Diabetes is genetic. For most<br />
this simply isn't so. Although<br />
Type 2 does have a familial<br />
component (Familial means the<br />
habits, customs, culture, food<br />
preferences, activity levels, etc.<br />
that you grew up with), your<br />
genetic inheritance does not play<br />
a major role. It is very important<br />
to accept this fact because it<br />
means there is a lot you can do<br />
to start finding a way out. You are<br />
not powerless against this illness.<br />
How Do Patients Take the<br />
First Step into Reversal?<br />
NOT ALL TYPE 2 DIABETICS<br />
ARE CREATED EQUAL.<br />
For Example:<br />
Let’s take the intriguing fact that<br />
you can have a person that is<br />
diabetic but is thin, eats healthy,<br />
and yet their sugar levels are hard<br />
to manage. On the other hand,<br />
there are diabetics that are obese,<br />
inactive and have poor diets but<br />
their blood sugar levels seem to<br />
be in better condition. Why?<br />
The reason is very simple:<br />
The underlying reasons, the<br />
mechanisms, the root causes of<br />
their diseases are particular to<br />
each and every individual.<br />
TWO WORDS- COMPREHENSIVE<br />
DIAGNOSIS.<br />
This is accomplished through an<br />
integrative and comprehensive<br />
testing approach. Thorough<br />
testing is what is going to open<br />
the door to improve and even<br />
help reverse a patient’s Type 2<br />
Diabetes. Doctors can then use<br />
detailed findings to customize<br />
a plan <strong>for</strong> patients based on the<br />
underlying root causes.<br />
If we know that each diabetic<br />
has diabetes <strong>for</strong> a different<br />
reason, doesn’t it make sense<br />
that each Type 2 diabetic should<br />
have individualized, customized<br />
treatment based on the<br />
mechanism of their illness?<br />
Common mechanisms:<br />
Insulin Resistance (Great Variation<br />
in this segment based on<br />
individual mechanism)<br />
Auto-Immune Diabetes (GAD 65,<br />
IA2, APICA)<br />
Gut Dysfunction<br />
Adrenal Dysfunction<br />
Long Term Cortico-Steroid Use<br />
Co-Morbid Thyroid Dysfunction<br />
Etc..<br />
Good news! There are<br />
strong indications<br />
that there is a<br />
way out of Type 2<br />
Diabetes. The KEY<br />
is proper testing,<br />
a comprehensive<br />
diagnosis, and<br />
customized treatment<br />
<strong>for</strong> each patient.<br />
*Reversing is not the same as<br />
cured. But you can dramatically<br />
reduce your risk of getting<br />
diabetic complications and reach<br />
values on your A1C of pre-diabetic<br />
or non diabetic and reducing the<br />
need <strong>for</strong> diabetic medication.<br />
*For article sources go to<br />
www.healthymagazine.com/<br />
Is-Type-2-Diabetes-Reversible-<br />
&-Preventable?<br />
By Dr. Ruben Valdes, DC<br />
24 / HEALTHY <strong>MIAMI</strong>
EXCELLENT PHYSICIANS<br />
EXPERIENCE<br />
COMPLETE<br />
HEALTHCARE<br />
See your Primary Care Physician at every visit<br />
AFFILIATED SPECIALISTS<br />
So you don’t have to search<br />
CONVENIENT SERVICES & LOCATIONS<br />
Labs, Tests, Transportation, Health & Wellness<br />
activities, and more<br />
OUR MCCI MEDICAL CENTERS IN <strong>MIAMI</strong>-DADE<br />
WITH MORE CENTERS IN BROWARD, PALM BEACH, JACKSONVILLE, GEORGIA, AND TEXAS<br />
AVENTURA<br />
BIRD ROAD<br />
EIGHTH STREET<br />
HIALEAH<br />
21150 Biscayne Blvd. Suite 302<br />
9740 SW 40th Street<br />
3099 SW 8th Street<br />
440 W 49th Street<br />
Aventura, FL 33180<br />
Miami, FL 33165<br />
Miami, FL 33135<br />
Hialeah, FL 33012<br />
<strong>MIAMI</strong> BEACH<br />
306 41st Street<br />
Miami Beach, FL 33140<br />
MIDWAY<br />
8360 W Flagler Street, Suite 100<br />
Miami, FL 33144<br />
NORTHWEST<br />
1600 NW 17th Avenue<br />
Miami, FL 33125<br />
SOUTH DADE<br />
18469 South Dixie Highway<br />
Miami, FL 33157<br />
IMPROVING HEALTH, ONE LIFE AT A TIME<br />
CALL US TODAY<br />
1.866.527.6224<br />
To schedule a private tour of your nearest location.<br />
We can also send you an in<strong>for</strong>mation package with all our services.<br />
For more info visit us on the <strong>web</strong> at — www.mccigroup.com
FITNESS<br />
& BEAUTY<br />
28.<br />
30.<br />
THINK AGE SPOTS ARE<br />
PERMANENT? AN IPL<br />
TREATMENT MAY BE ALL<br />
YOU NEED.<br />
TIE ME UP, PLEASE.
FITNESS & BEAUTY<br />
THINK AGE<br />
SPOTS ARE<br />
PERMANENT?<br />
An IPL Treatment<br />
May Be All You Need.<br />
As the adage says, many things come with age, but <strong>for</strong> some what comes with age can be<br />
nuisances or perceived as unsightly. For years, dermatologists have seen a multitude of<br />
concerned patients <strong>for</strong> various ailments; some far more serious than others. While we<br />
could discuss the litany of blemishes and ailments <strong>for</strong> days on end, the one we’ll discuss<br />
now is relatively benign and easily treatable.<br />
Age spots (liver spots) are<br />
those flat tan specks that<br />
normally appear on the face,<br />
arms, shoulders, or hands<br />
of someone over the age of<br />
thirty. They <strong>for</strong>m in areas that<br />
get the most sun exposure.<br />
While not detrimental to<br />
your health, these spots can<br />
bothersome to those who<br />
suffer from them. For years,<br />
patients have been anxious to<br />
be rid of these spots <strong>for</strong>ever.<br />
Lucky <strong>for</strong> them, now there is a<br />
procedure available that will<br />
erase these spots <strong>for</strong> good.<br />
IPL – Intense Pulse Light<br />
Treatment – is what some<br />
would deem a breakthrough<br />
procedure designed to<br />
address the imperfections<br />
of age spots in a safe, noninvasive<br />
procedure without<br />
leaving any injuries to the<br />
skin. Patients can expect to<br />
be in and out of the office in<br />
a short time with no marked<br />
swelling or bruising after their<br />
procedure. And best of all,<br />
you’ll have no down time after<br />
this treatment.<br />
This innovative procedure<br />
uses light waves, specifically<br />
calibrated to distribute<br />
intensity evenly on all skin<br />
types. It uses the exact<br />
strength and energy needed to<br />
garner optimal results in each<br />
case. First, a pair of protective<br />
goggles will be placed over the<br />
patient’s eyes, then, a topical<br />
anesthetic will be applied to<br />
the chosen treatment area <strong>for</strong><br />
com<strong>for</strong>t. After that, special<br />
cooling gel will be applied to<br />
the skin to decrease the heat<br />
sensation from the device.<br />
To help decrease that heat<br />
even more, cool air cooling<br />
is used on the skin. Next, the<br />
IPL device (In most cases, a<br />
small hand piece is used.)<br />
will be applied directly to<br />
the treatment area/s. Each<br />
affected area receives short<br />
passes with the device, then,<br />
move on to other areas<br />
of concern. All in all, the<br />
procedure can take anywhere<br />
from thirty to <strong>for</strong>ty or <strong>for</strong>tyfive<br />
minutes. There may be<br />
occasions when the patient<br />
has to return <strong>for</strong> other rounds<br />
of treatment, but when all<br />
is said and done, the areas<br />
treated are spot free. As an<br />
added bonus this treatment<br />
can be used to clear<br />
"IPL involves<br />
little risk if any.<br />
Many report<br />
having little to<br />
no discom<strong>for</strong>t<br />
following their<br />
treatment."<br />
birthmarks, unsightly veins,<br />
any skin discoloration, or<br />
other small areas of concern<br />
<strong>for</strong> the patient.<br />
By constricting the blood<br />
vessels and surrounding<br />
collagen, discoloration can<br />
be reduced or eradicated<br />
altogether. Within a short<br />
time, the patient will see<br />
noticeable changes, including<br />
the redness reduction,<br />
age lines, age spots, and<br />
birthmarks/discoloration.<br />
One should always weigh<br />
the risks of any procedure.<br />
IPL involves little risk if any.<br />
Many report having little to<br />
no discom<strong>for</strong>t following their<br />
treatment. This is noninvasive<br />
and nonablative, meaning<br />
there is no skin removal<br />
involved. Patients will<br />
experience speedy recoveries<br />
and a prompt return to<br />
normal everyday activities.<br />
By Maydeline Moreno<br />
www.amethystquantum.com<br />
28 / HEALTHY <strong>MIAMI</strong>
FITNESS & BEAUTY<br />
TIE ME UP,<br />
PLEASE.<br />
Being too tied up: it's a problem we all face. I<br />
have been so immersed in stressful situations<br />
that, without realizing it, they begin to affect<br />
me, day to day. It is as though we extend our<br />
hands and slowly get wrapped up and tied in<br />
knots, and we do not realize it until those ties<br />
become so tight they cause discom<strong>for</strong>t and<br />
sickness in the body.<br />
We get tied up in drama,<br />
bad habits, and negative<br />
thoughts. We grow<br />
accustomed to the weight<br />
of the knots, so we add more knots. This cycle<br />
does not end until we see the real effects<br />
of those knots, when we finally make the<br />
conscious realization that we need to get<br />
untangled. By this time, so many aspects of<br />
our lives have suffered because we have gotten<br />
so tied up in things we have no control over.<br />
However, we do have control over how we<br />
allow those stressors to affect us. All those<br />
knots keep us “dressed and stressed.” We<br />
cannot be real with ourselves until we get<br />
untangled from those knots. The more knots<br />
we have, the more stress we accumulate, which<br />
in turn brings on all sorts of complications. The<br />
process of getting untangled is never an easy<br />
one because it requires conscious ef<strong>for</strong>t. We<br />
have to stop and assess what is worth giving<br />
and directing our attention and energy to,<br />
and what is not. We have to retrain the way<br />
we react to the situations life throws our way.<br />
The first step, instead of being reactive, is to be<br />
proactive.<br />
Often, a situation that can be hurtful will leave<br />
us stressed and depressed, and many find<br />
solutions in food and television. I hear the term<br />
“Netflix and veg” thrown around a lot. Instead<br />
of watching TV and sitting<br />
around <strong>for</strong> a couple of hours,<br />
how about some Netflix and gym? This<br />
is what is referred to as multi-tasking at its<br />
finest. Step up to a treadmill with your iPad<br />
or phone, and be<strong>for</strong>e you know it, you'll be<br />
drenched in sweat, with a satisfying cardio<br />
session behind you.<br />
Even just thirty minutes spent on the treadmill<br />
instead of the couch is a much healthier<br />
alternative. So next time, instead of hitting the<br />
bar, lift one, and get yourself a green juice or<br />
a smoothie instead of a double cheeseburger.<br />
It's not easy; all of these actions require your<br />
singlehanded ef<strong>for</strong>t.<br />
Instead of caving in to a rather taunting<br />
negative thought, remind yourself that you<br />
are worth a lot! You are worth taking care of<br />
yourself. You are beautiful, inside and out. No<br />
one can make you feel these things but you. It<br />
has to start with you. Having a good support<br />
network is great, but it means nothing if you<br />
do not value yourself first. How can anyone<br />
else appreciate you, if you don't appreciate<br />
yourself? So instead of sitting around all tied<br />
up, loosen the knots, value yourself, and see<br />
how light you feel. From my heart to yours,<br />
Namaste.<br />
We cannot be real<br />
with ourselves until<br />
we get untangled<br />
from those knots.<br />
The more knots<br />
we have, the<br />
more stress we<br />
accumulate, which<br />
in turn brings<br />
on all sorts of<br />
complications.<br />
Sylvia Morales<br />
30 / HEALTHY <strong>MIAMI</strong>
HEALTHY<br />
FOOD<br />
34.<br />
36.<br />
REAL FOOD, NOT JUNK<br />
FOOD<br />
ROASTED PUMPKIN<br />
RISOTTO WITH A SALTY<br />
PARSLEY-WALNUT CRUST
HEALTHY FOOD<br />
REAL FOOD,<br />
NOT JUNK FOOD<br />
We consume a lot of calories at home. Un<strong>for</strong>tunately,<br />
home has become the place <strong>for</strong> fast food and snack<br />
food convenience. While not ideal, home is where<br />
we grab the candy bar or bag of chips and sit in<br />
front of the television. Home is where we sit down to eat after<br />
stopping at the drive-thru. But it doesn’t have to be. The steps<br />
below will give you specific actions that you can take to turn<br />
your home into a healthy environment <strong>for</strong> your entire family.<br />
MAKE REAL FOOD EASY<br />
Healthy foods should be the<br />
easy snacking options around<br />
the house. We grab <strong>for</strong> chips<br />
or cookies because chips<br />
and cookies are there. If fruit<br />
is sitting in a bowl on the<br />
counter, we would grab <strong>for</strong><br />
that instead.<br />
Real foods should also be the<br />
easy meal options around the<br />
house. This takes planning.<br />
We often stop at the drivethru<br />
<strong>for</strong> a quick dinner instead<br />
of going to the grocery store<br />
to pick up food to prepare.<br />
Make your trips to the grocery<br />
store last <strong>for</strong> the week. Plan<br />
out the meals you will eat<br />
every night so that the quick<br />
fast food stop is not even a<br />
temptation.<br />
SMART SNACKS<br />
Are the snacks at your child’s<br />
school smart snacks? The U.S.<br />
Department of Agriculture<br />
(USDA) released updated<br />
nutrition standards <strong>for</strong> snacks<br />
and drinks served throughout<br />
the school building, in<br />
vending machines, school<br />
stores, snack carts and a la<br />
carte lines. This means we<br />
must all work together to help<br />
all our schools meet these<br />
new guidelines.<br />
Our Smart Snacks Calculator<br />
takes the guesswork out of<br />
determining if the snack,<br />
side or entrée item being<br />
served in school meets the<br />
new guidelines. Simply enter<br />
the product in<strong>for</strong>mation and<br />
answer a few questions. You’ll<br />
get an immediate answer if<br />
your product is approved or<br />
not.<br />
SET FOOD RULES<br />
Decide which junk foods you simply do not want in the house<br />
and make a rule to keep them out.<br />
• No non-nutrient snacks in the house<br />
• Our house is a “no fry zone”<br />
• No sugar-sweetened drinks in the house<br />
• Only whole foods in the refrigerator<br />
• Half of our grain servings will be whole-grains<br />
• Whole-grains will be the first ingredient on the nutrition<br />
label<br />
Infuse your<br />
traditional dishes with<br />
FRESH<br />
PRODUCE &<br />
SPICES<br />
CREATE HEALTHY TRADITIONS<br />
Show respect to any traditional meals prepared <strong>for</strong> your<br />
family, and show respect to your family by making those meals<br />
good <strong>for</strong> their health. Infuse your traditional dishes with fresh<br />
produce and spices and consider growing all the veggies and<br />
herbs you need in a family garden.<br />
Some of our favorite meals often include meat. By replacing<br />
fatty meats with lean meat and grilling instead of frying you<br />
can quickly cut down the calories of your family’s favorites.<br />
“The Alliance <strong>for</strong> a Healthier Generation, founded by the<br />
American Heart Association and the Clinton Foundation,<br />
works to empower kids to develop lifelong healthy<br />
habits by ensuring the environments that surround<br />
them provide and promote good health."<br />
www.healthiergeneration.org<br />
34 / HEALTHY <strong>MIAMI</strong>
HEALTHY FOOD<br />
ROASTED<br />
PUMPKIN<br />
RISOTTO<br />
WITH A SALTY<br />
PARSLEY-<br />
WALNUT CRUST<br />
Risotto is one of the most amazing Italian creations if<br />
you ask me. I make at least 4-5 times a year risotto<br />
and always try to add seasonal veggies to it, like in this<br />
recipe <strong>for</strong> autumn, roasted pumpkin.<br />
You can make this without the taste of white wine but to be<br />
honest with you guys, it is just half as good as it is with the<br />
slight hint of white wine.<br />
It makes the risotto so elegant and classic, because that is what<br />
it is.<br />
STAND BY THE STOVE<br />
Yes you heard me. You do not<br />
want to even go 30 seconds<br />
else where with your attention,<br />
because it is important to keep<br />
stiring the risotto, so it does<br />
not get burned.<br />
If you guys would just know,<br />
how many times I have<br />
messed up my risotto because<br />
I thought it is “just“ a minute,<br />
that i would be away.<br />
I remember my first weeks<br />
of being vegan, where all my<br />
thoughts were about what<br />
meal and favorite dish of mine<br />
I could keep. Well, risotto is<br />
one of those vegan recipes and<br />
it does not need dairy. You can<br />
easily use soy or oat cream in<br />
it.<br />
36 / HEALTHY <strong>MIAMI</strong><br />
INGREDIENTS<br />
PUMPKIN RISOTTO<br />
99<br />
300g risotto rice<br />
99<br />
half a hokkaido<br />
pumpkin, cut into<br />
small pieces<br />
99<br />
200ml white wine<br />
99<br />
750ml vegetable stock<br />
99<br />
3 Tbs olive oil<br />
99<br />
4-5 charlotts or two<br />
medium yellow<br />
onions<br />
99<br />
2 cloves garlic<br />
99<br />
1 Tbs cinnamon<br />
99<br />
salt and pepper to<br />
taste<br />
99<br />
3-4 Tbs oat cream or<br />
soy cream<br />
INGREDIENTS<br />
PARSLEY-WALNUT<br />
CRUST<br />
99<br />
50g walnuts<br />
99<br />
100g parsley<br />
99<br />
2 tsp sea salt<br />
99<br />
3 Tbs olive oil<br />
INSTRUCTIONS<br />
When the hokkaido is cut<br />
into small pieces, put it<br />
into a medium bowl and<br />
add cinnamon, 1 tsp olive<br />
oil, salt and pepper.<br />
Line baking tray with<br />
parchment paper and put<br />
pumpkin pieces on it. Make<br />
sure all pieces are seperate<br />
and do not stick together.<br />
Chop charlotts/onions and<br />
garlic.<br />
In a medium pot add 2 Tbs<br />
olive oil and heat it up. Add<br />
onions and garlic to the pot<br />
and fry until translucent.<br />
Now add the risotto rice<br />
to the pot and mix it well<br />
together with onions and<br />
garlic.<br />
Stir <strong>for</strong> a minute or two and<br />
pour white wine into it.<br />
When the white wine is<br />
absorbed, carefully add<br />
about 100 ml until it is<br />
soaked up in the risotto<br />
rice and do that until the<br />
vegetable stock is empty.<br />
Stir very well and make<br />
sure nothing gets burned,<br />
Take off the stove and let<br />
cool down a bit.<br />
Once the hokkaido has a<br />
little golden crust and is<br />
soft, take it out the oven.<br />
Add the roasted pumpkin<br />
to the risotto after it has<br />
cooled down <strong>for</strong> a good 10-<br />
15 minutes.<br />
Keep mixing the pumpkin<br />
into the risotto <strong>for</strong> a few<br />
minutes until the risotto<br />
gets a light orange color.<br />
Add all ingredents <strong>for</strong> the<br />
parsley crust to a blender<br />
and blend <strong>for</strong> a few<br />
seconds. Do not overblend,<br />
you want the crust to have<br />
some structure.<br />
Just be<strong>for</strong>e serving, pour<br />
1-2 Tsp oat cream and<br />
parsley crust over each<br />
risotto portion.<br />
Sassi Swanson<br />
Vegan plant based cuisine<br />
earth loving and caring<br />
quality be<strong>for</strong>e quantity<br />
sassi@voilavegan.com<br />
www.voilavegan.com
Healthy Magazine presents our new directory, loaded with local<br />
restaurants and grocers who have taken the time to cater to<br />
those looking to <strong>for</strong>m healthier dietary habits. We hope you<br />
enjoy Healthy Places to Eat. We sure did and look <strong>for</strong>ward to<br />
expanding so we can continue to better connect our readers with<br />
healthy lifestyle options in their communities.<br />
www.healthyplacestoeat.com<br />
CARROT EXPRESS<br />
VEGETARIAN, JUICE BARS,<br />
SMOOTHIES & SANDWICHES<br />
1755 Alton Road<br />
Miami Beach, FL 33139<br />
305.535.1379<br />
BEEHIVE<br />
JUICE BAR<br />
& SMOOTHIES<br />
6490 Bird Road<br />
Miami, FL 33155<br />
305.663.1300<br />
GREENG LIFESTYLE<br />
FRESH FRUIT & VEGGIE BOWLS,<br />
SMOOTHIES AND JUICE LAB<br />
@GREENGLIFESTYLE<br />
222 NE 2nd Avenue, Suite 106<br />
Miami, Florida 33137<br />
786.300.6545<br />
NORMAN BROTHERS<br />
JUICE BAR, SMOOTHIES<br />
& COFFEE<br />
7621 SW 87th Ave.<br />
Miami, FL 33173<br />
305.274.9363<br />
<strong>MIAMI</strong> SQUEEZE<br />
VEGETARIAN, PIZZA, SANDWICHES,<br />
SMOOTHIES & JUICES<br />
18315 W Dixie Hwy.<br />
Miami, FL 33160<br />
305.935.9544<br />
EVOS<br />
BURGERS, WRAPS<br />
& SALADS<br />
9537 S Dixie Hwy.<br />
Pinecrest, FL 33156<br />
305.740.3433<br />
HERE COMES THE SUN<br />
VEGETARIAN, HEALTHY<br />
& VEGAN<br />
2188 NE 123rd St.<br />
North Miami, FL 33181<br />
PURA VIDA <strong>MIAMI</strong><br />
RAW ORGANIC BOWLS, WRAPS AND<br />
PITAS, JUICES & SHOTS<br />
110 Wasington Ave CU2<br />
Miami Beach Fl, 33139<br />
754.422.2131<br />
DELIRIO FRESH CO.<br />
SALAD, PIZZA, JUICE BAR &<br />
SMOOTHIES<br />
2475 NW 95th Ave. Unit 8<br />
Miami, FL 33172<br />
305.499.3304<br />
THE LAST CARROT<br />
SANDWICHES, SALADS,<br />
SMOOTHIES AND JUICES<br />
3131 Grand Avenue<br />
Coconut Grove, FL 33133<br />
305.445.0805
GIARDINO<br />
GOURMET SALADS<br />
SALAD, FAST FOOD<br />
2346 Ponce de Leon Blvd.<br />
Coral Gables, FL 33134<br />
305.460.6010<br />
VEGAN & JUICE<br />
JUICE BAR & SMOOTHIES, VEGAN &<br />
VEGETARIAN<br />
115 SW 107 Ave.<br />
Miami, FL 33174<br />
305.220.3430<br />
NUTREAT<br />
BREAKFAST, LUNCH,<br />
COFFEE AND DRINKS<br />
100 S Biscayne Blvd<br />
Miami, FL 33131<br />
305.416.7577<br />
BERRIES IN THE GROVE<br />
AMERICAN BREAKFAST<br />
& BRUNCH<br />
2884 SW 27th Ave.<br />
Coconut Grove, FL 33133<br />
305.448.2111<br />
VEGANAROMA<br />
VEGETARIAN RAW<br />
& VEGAN DISHES<br />
3808 SW 8th St.<br />
Coral Gables, FL 33134<br />
305.444.3826<br />
EARTH<br />
LUNCH, DINNER<br />
AND DRINKS<br />
5831 Sunset Drive<br />
Miami, FL 33143<br />
305.397.8678<br />
TEN FRUITS<br />
JUICE BAR & SMOOTHIES,<br />
COFFEE & TEA<br />
143 NE 3rd Ave.<br />
Miami, FL 33132<br />
305.373.7678<br />
GREEN LIFE CAFE<br />
VEGAN & VEGETARIAN<br />
CAFE<br />
104 Giralda Ave.<br />
Coral Gables, FL 33134<br />
786.409.5592<br />
THE JUICERY BAR<br />
HOUSE SMOOTHIES , SIGNATURE<br />
JUICES, SPECIALTY SHOTS, ACAI BOWLS<br />
635 Brickell Key Dr<br />
Miami, FL 33131<br />
305.350.2277<br />
17082 W Dixie Hwy<br />
North Miami Beach, FL 33160<br />
786.565.9684<br />
HEALTHY<br />
MENU<br />
VEGETARIAN<br />
VEGAN<br />
GLUTEN<br />
FREE<br />
NON<br />
GMO